starting a wellness journal

Ever since COVID-19 spread to Winnipeg, around three months after I stopped drinking, I’ve been thinking a lot about the ways I could take better care of myself. Not because I experienced an upheaval due to the lockdowns – oddly, it was the opposite. I actually felt better. I was privileged to receive government benefits, talk to my trauma counselor on a bi-weekly basis, and have the space to grieve things unrelated to the pandemic. I was safe in my own home and I had everything I needed. Apparently, there are others who felt this sort of lockdown relief, too.

What I recognized was, for the majority of my adult life, I had been operating from a state of chaos, dysfunction, and anxiety – an extension of my childhood and teenage years. With this realization and newfound abundance of time, I wondered: What are small rituals I can add to my day to increase my personal well-being? How can I navigate difficult situations better and cope with complicated feelings that inevitably come up?

As a trauma survivor and someone who has recently become active in community organizing, I believe it’s important to ask these types of questions and find answers. Not just for my own sake, but for the sake of my friends and my community, too. Working toward a safer, freer world requires one being able to take good care of themselves first.

Here I am reminded of a passage from The Revolution Starts at Home.

We must ensure the perpetuity, health and safety of our communities, in order to lay the groundwork for deeper liberation. And similarly, as communities, we must find the existent models, re-discover old models, find new models for ensuring our healing. I am asking that those of us who are survivors use our experiences to create these maps, with integrity, love, truthfulness, gentleness and a vision for assuring the dignity and safety of our collective humanity. I am asking that we do the hard work to leave the destructive patterns behind–trade them in for new ones; that we survive our history and circumstances, allow ourselves to feel beautiful and be loved so that we can create that for each other.

Ana Lara

In an attempt to create my own sort of recovery map and model for healing, I’ve started a wellness bullet journal. My intention for this journal and corresponding blog series is to explore what personal well-being means and what it actually looks like day-to-day. My hope is to inspire you to reflect on the different aspects of wellness, become aware of what genuinely replenishes you, and maybe even start a wellness journal of your own.

With that said, each of us have different backgrounds and preferences, so what I share may not completely resonate with you, and that’s OK. As Chani Nicholas often writes, “Take what works for you, and leave the rest.”


Thanks to a microgrant I received from Mentoring Artists for Women’s Art for this project, I was able to purchase a beautiful dot grid journal from Archer & Olive. They’re a US-based business that makes ethical, hand-bound notebooks which come in various sizes and styles. I really love how bright the cover is – it brings me a lot of joy and makes me want to pick it up every day, which is important when doing healing work.

I also bought a few writing utensils from Artists Emporium, including a Sakura white Gelly Roll and a Tombow Dual Brush pen.

I started my journal by drawing a cover page that says “Alanna’s 2021 wellness journal” near the top and has an illustration of hills and earthy layers at the bottom. I used a combination of marker, coloured pencil, and archival ink, and I referenced some older drawings of mine for inspiration.

Creating this page with all the different sections and fine details felt like a good wellness practice in itself. Drawing and colouring has been an interest of mine since I was young – though as time goes on, I seem to do it less and less. So actually sitting down and using my coloured pencils, markers, and pens was really nice.

Next, I made a yearly overview – from May to December 2021 – to log daily memories and highlights. Each page has two months and 30-31 lines each, depending on the month. I wanted this to be at the front of my journal so I could remember to practice gratitude for the people in my life, and the simple pleasures as well.

If you aren’t aware, neuroscience shows that being grateful produces a feeling of long-lasting happiness and contentment. When we take time to remember positive experiences and express gratitude, our brain releases dopamine and serotonin – two neurotransmitters responsible for making us feel good.

A few nice memories I wrote down include:

  • eating southern-fried tofu in the sun
  • feeding chickadees with Jacq
  • smelling lilacs + cherry blossoms

As you can see, I didn’t fill all the days. The reality for me is not every day has a highlight or something memorable. I still have days where I don’t leave my apartment or do anything special – there’s nothing wrong with that. I’m not aiming for perfection.

After the gratitude log, I made a spread which lists and defines the eight dimensions of wellness: emotional, physical, social, spiritual, intellectual, environmental, occupational, and financial. I researched the meaning of each dimension and, in some cases, crafted the definitions in a way that resonated with me.

I defined the eight dimensions of wellness as follows:

  • emotional – handling life’s stressors and adapting to change and difficult times
  • physical – maintaining a healthy, active quality of life through exercise, nutrition, and sleep
  • social – nurturing relationships with friends, family, and community members, and having a strong support system
  • spiritual – expanding life’s meaning and purpose, and understanding the values, beliefs, and morals that guide your actions
  • intellectual – recognizing your creative abilities and finding ways to expand knowledge and skills
  • environmental – occupying pleasant spaces and creating a safe, inclusive, and sustainable community that recognizes the impact of personal and social decisions
  • occupational – choosing work that provides a sense of purpose, meaning, and satisfaction
  • financial – being able to meet your needs and making choices to support a stable future

On the opposite page, I jotted down a couple practical items for each dimension of wellness, based on practices I find supportive and helpful.

Below are examples of what I wrote down:

  • emotional – journaling to process, understand, and validate feelings
  • physical – going for a daily walk or bide ride
  • social – volunteering with organizations that align with my values
  • spiritual – observing and appreciating the plants, animals, and seasons
  • intellectual – trying new recipes, projects, and courses
  • environmental – participating in my local Buy Nothing group
  • occupational – using my skills and knowledge while gaining new experience
  • financial – tracking my spending and not overindulging

Out of all these items, I struggled the most to figure out what spiritual practices I like and have been doing, which makes sense considering my history. In general, trying to figure out life’s meaning and purpose can be really difficult without having some degree of an existential crisis. Not to mention, understanding the values, beliefs, and morals that guide your actions requires a fair amount of introspection and awareness. It can feel like a lot. For me at least!

Anyway, I didn’t force myself to come up with all the answers – that would defeat the purpose of this journal. It’s my hope that spiritual practices will naturally emerge through further work and creativity.

In my next post, I will share more spreads from my journal and write further about the practices which have supported me in my personal recovery. If any part of this post resonated, I would love to hear from you! Feel free to leave a comment or send me a message on social media.

Thank you for reading, and take good care.

highlights of 2020

In late 2019, my colleague and I were having a conversation about the year not being great for either of us and that 2020 would be better–it would be our year. At the time I was struggling to deal with broken trust and crossed boundaries in my relationships, so I was drinking a lot of alcohol to cope. I wasn’t handling things very well.

Despite a global pandemic, 2020 proved to be a far better year. Since my last full-time work contract ended in March, and my college classes ended in April, I had so much free time on my hands that I was able to simply be, not to mention process things I didn’t otherwise have the capacity for before. And thanks to CERB and Klinic’s post trauma counselling program, I had financial and mental health support and didn’t have to worry about finding work or risking my health for a paycheck.

To list some highlights in the bizarre year that was 2020:

Graduating from college and receiving my diploma in communications.

In 2015 I enrolled in the Creative Communications program at Red River College and was “supposed” to graduate in 2017. However, I had a lot of personal things going on during second year and components of my Independent Professional Project (IPP) did not work out the way I planned, so I took two years off and returned in the fall of 2019 to try again. Since the IPP was no longer part of the course, I took Writer’s Craft for two semesters with the other Public Relations specialists.

While the class of 2020 didn’t get to experience an in-person convocation, we were all mailed out a cute little graduation package that included our diploma. Mine is now framed and hanging in my living room above my beloved filing cabinet. I’m super proud of my younger self for deciding to go back to college and complete the program.

Writing, illustrating, and publishing a personal essay.

The Black Hole was my final CreComm product. It’s a creative non-fiction story about relationships, music, obsession, mental health, and abandonment trauma. It was both cathartic and anxiety-inducing to write, and I’m so thankful I had the opportunity to workshop my piece with a group of thoughtful, intelligent women, all while receiving support and feedback from two of my favourite instructors.

Riding my bike around Winnipeg and enjoying nature.

periwinkle lilac blossoms. May 30, 2020

Cycling around Winnipeg is one of my favourite pastimes, especially in the spring when all the cherry trees and lilac bushes are blooming. There’s so much freedom in biking, and with new bike lanes popping up, cycling is becoming a safer activity.

Last year in particular, the City of Winnipeg designated 10 streets to be open routes (which meant no vehicles were allowed to drive more than one block) in order to encourage folks to get outside and be active. I cruised down the majority of these open streets and found new routes and places to relax. One of my new fave spots to sit and watch the sunset is Lyndale Drive Park.

House sitting and taking care of two quirky, cuddly cats.

A friend went to visit her partner in another province and asked me to stay at her place to care for her two older cats, Slurpee and Jerome. It was my first experience with house sitting, and it felt nice that someone trusted me to watch over their cherished animal companions and their home.

Slurpee was a major suck and needed to sit on my lap at least twice a day, otherwise she would protest by chewing on my laptop cord. A couple of her favourite activities were chasing the laser pointer and play-scratching at the pink dining room chairs while lying on her back. Jerome was a bit more independent, but definitely got his share of snuggles when he was in the mood–usually right after eating or before bedtime. He was very chatty and loved to watch me eat food from near or far.

Even though I used to work close to Point Douglas, I had never stayed in the area for any extended amount of time. It was fun to explore the trails and local businesses in the neighbourhood, like Pollock’s Hardware Co-op and Gunn’s Bakery. It was also great to have friends over for one-on-one, physically distant backyard bonfires.

Strengthening my friendships.

Although my friends and I weren’t able to enjoy each other’s company as much as we would’ve liked to, our relationships deepened regardless. Whether by phone call or text message, there were many instances where we openly discussed conflict, addressed misunderstandings, and shared our fears. In other words, we practiced a lot of vulnerability.

For example, after responding to a concern I had, one of my confidants asked me, “How do you feel about this friendship?” It caught me off guard. No one had ever asked me that before. It takes a solid person with a healthy ego to ask that kind of question, be willing to hear feedback, and adjust–if necessary.

I’m very thankful for my close friends and our mutual willingness to say how we really feel. That may sound super basic, but as someone who grew up having their feelings consistently unacknowledged and dismissed, having friends who listen and validate without judgement is extremely healing.

Finishing a mosaic that I started five years ago.

Amsterdam mosaic. November 4, 2020

When I took a mosaic art class at the Winnipeg Art Gallery Studio, I became friends with the instructor, Dimitry Melman Komar, and helped him in assembling his installations for local schools and community organizations. Over the years, Dimitry has been kind enough to share his materials and let me use his home studio to make mosaics of my own.

The above mosaic of a street in Amsterdam was a piece I began in 2015, a couple of years after visiting the Netherlands. The mosaic sat on the shelf for years because I lost my motivation from having a lot of difficulty cutting the tiny window frames. But last year I chose to scrap the frames and finish the mosaic once and for all. It felt very satisfying to finally grout the piece and hang it up.

Volunteering with a local grassroots organization.

I joined local abolitionist group Winnipeg Police Cause Harm and have been learning so much about prisons, policing, disability justice, and sexual and gender-based violence. It’s a little overwhelming realizing how much I don’t actually know, but it’s been really great organizing with such passionate people. The group gives me a sense of community and belonging, which is so important and needed–not only because of the isolation, but also because of my recent exit from the local music community. (More on that later, perhaps?)

Abstaining from alcohol.

On December 30, 2019, I decided to take an indefinite break from drinking. I was spending too much money on booze and it was making me anxious, both financially and emotionally. According to my spending tracker, I spent a total of $1,563.36 on alcohol in 2019–enough for a small vacation!

But I didn’t spend a single penny on alcohol last year. I’m very proud of myself for this accomplishment considering how often I used to turn to drinking when I wanted to numb feelings or escape from problems.

Here’s to another year of art, friendship, community organizing, abstinence, and growth. 🤍

2020 bullet journal cover pages

I started bullet journaling in 2018 after learning about the method from my Public Relations instructor a couple years prior. In past journals I kept pages very simple and minimalist, but this year I decided to add some artwork while sticking to a consistent theme: layers of the earth. Where I got this idea from escapes me, but here are some of my favourite pieces.

The 2020 cover page took me around six hours to complete and the other monthly pages took a couple hours max. It felt meditative and relaxing to draw these while listening to records in my living room.

The materials I used were:

  • Pentel RSVP ballpoint black pen
  • Pigma Micron .35mm black pen
  • Crayola Supertips
  • Prismacolor Premier colored pencils

I’m admittedly novice with high quality colored pencils–I hope to learn more techniques in the future.